Meal Plan for Keith - Month 1

Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes

Hi there! So happy to be with you :) This one-week plan will stay the same for four weeks. We need to stay as
consistent as possible to determine how things are working so I can help you get the best results possible. Use your
Food Swap Bible to help you make adjustments to keep things fresh and new. All of the recipes and shopping lists can
be found throughout your PDF as well as a habit tracker for you to track your workouts and other habits. If you have a
recipe more than once throughout the week, there is an option to change the recipe serving size to include how many
servings you want to make (so you can meal prep if you like.)

Day 1 1808 cals 153g protein (34%) 104g fat (52%) 51g carbs (11%) 14g fiber (3%)

Lunch Snacks
675 cals, 68g protein, 10g net carbs, 36g fat 315 cals, 13g protein, 22g net carbs, 19g fat

Paleo salsa verde chicken salad Trail mix

677 cals 1/8 cup(s)- 112 cals

High-protein granola bar

1 bar(s)- 204 cals

Dinner
815 cals, 72g protein, 20g net carbs, 49g fat

Instant mashed potatoes

103 cals

Classic steak
12 oz steak- 713 cals
Day 2 1797 cals 154g protein (34%) 65g fat (33%) 131g carbs (29%) 18g fiber (4%)

Lunch Snacks
710 cals, 49g protein, 74g net carbs, 21g fat 255 cals, 22g protein, 17g net carbs, 8g fat

Buttered pasta Dark chocolate

3/4 cup(s)- 326 cals 1 square(s)- 60 cals

Beef-broccoli-sweet potato bowl Raspberries

385 cals 3/4 cup(s)- 54 cals

Protein greek yogurt

1 container- 139 cals

Dinner
835 cals, 83g protein, 41g net carbs, 36g fat

Green beans
32 cals

Buttery white rice

243 cals

Simple pan-fried pork chops

2 pork chop(s)- 558 cals

Day 3 1796 cals 158g protein (35%) 38g fat (19%) 176g carbs (39%) 29g fiber (7%)

Lunch Snacks
460 cals, 38g protein, 29g net carbs, 20g fat 830 cals, 81g protein, 91g net carbs, 6g fat

Celery sticks Lowfat Greek yogurt

1 celery stalk- 7 cals 1 container(s)- 155 cals

Turkey sandwich with mustard Watermelon

1 sandwich(es)- 453 cals 2 oz- 20 cals

Green protein shake

652 cals

Dinner
510 cals, 40g protein, 57g net carbs, 12g fat

Rice pilaf with meatballs

4 meatballs- 509 cals
Day 4 1808 cals 153g protein (34%) 104g fat (52%) 51g carbs (11%) 14g fiber (3%)

Lunch Snacks
675 cals, 68g protein, 10g net carbs, 36g fat 315 cals, 13g protein, 22g net carbs, 19g fat

Paleo salsa verde chicken salad Trail mix

677 cals 1/8 cup(s)- 112 cals

High-protein granola bar

1 bar(s)- 204 cals

Dinner
815 cals, 72g protein, 20g net carbs, 49g fat

Instant mashed potatoes

103 cals

Classic steak
12 oz steak- 713 cals

Day 5 1797 cals 154g protein (34%) 65g fat (33%) 131g carbs (29%) 18g fiber (4%)

Lunch Snacks
710 cals, 49g protein, 74g net carbs, 21g fat 255 cals, 22g protein, 17g net carbs, 8g fat

Buttered pasta Dark chocolate

3/4 cup(s)- 326 cals 1 square(s)- 60 cals

Beef-broccoli-sweet potato bowl Raspberries

385 cals 3/4 cup(s)- 54 cals

Protein greek yogurt

1 container- 139 cals

Dinner
835 cals, 83g protein, 41g net carbs, 36g fat

Green beans
32 cals

Buttery white rice

243 cals

Simple pan-fried pork chops

2 pork chop(s)- 558 cals
Day 6 1796 cals 158g protein (35%) 38g fat (19%) 176g carbs (39%) 29g fiber (7%)

Lunch Snacks
460 cals, 38g protein, 29g net carbs, 20g fat 830 cals, 81g protein, 91g net carbs, 6g fat

Celery sticks Lowfat Greek yogurt

1 celery stalk- 7 cals 1 container(s)- 155 cals

Turkey sandwich with mustard Watermelon

1 sandwich(es)- 453 cals 2 oz- 20 cals

Green protein shake

652 cals

Dinner
510 cals, 40g protein, 57g net carbs, 12g fat

Rice pilaf with meatballs

4 meatballs- 509 cals

Day 7 1788 cals 153g protein (34%) 99g fat (50%) 59g carbs (13%) 12g fiber (3%)

Lunch Snacks
625 cals, 56g protein, 9g net carbs, 39g fat 550 cals, 35g protein, 26g net carbs, 33g fat

Burger salad bowl String cheese

625 cals 1 stick(s)- 83 cals

Mixed nuts
1/3 cup(s)- 272 cals

Pure Protein bar

1 bar- 197 cals

Dinner
610 cals, 62g protein, 24g net carbs, 27g fat

Caprese salad
142 cals

Buttered corn
159 cals

Spicy garlic lime chicken breast

8 oz- 310 cals
Grocery List

Vegetables and Vegetable Products Other

tomatoes mixed greens
3 1/2 medium whole (2-3/5" dia) (420g) 1 1/3 package (5.5 oz) (187g)
mashed potato mix protein greek yogurt, flavored
2 oz (57g) 2 container (300g)
frozen green beans snow peas
1 1/3 cup (161g) 1/3 cup (28g)
frozen broccoli Pure Protein bar, any flavor
1/2 package (142g) 1 bar (50g)
sweet potatoes
1 sweetpotato, 5" long (210g) Fats and Oils
raw celery
2 stalk, medium (7-1/2" - 8" long) (80g) oil
romaine lettuce 3 oz (89mL)
1/4 head (158g) mayonnaise
fresh spinach 4 tsp (20mL)
5 cup(s) (150g) balsamic vinaigrette
ketchup 2 tsp (10mL)
1 1/3 tsp (7g) olive oil
pickles 1 tsp (5mL)
5 slice (36g)
purple onions Poultry Products
2 1/2 slice, thin (23g)
boneless skinless chicken breast, raw
frozen corn kernels
1 1/2 lbs (734g)
2/3 cup (91g)

Beef Products
Soups, Sauces, and Gravies
sirloin steak, raw
salsa verde
1 1/2 lbs (680g)
3 tbsp (48g)
ground beef (93% lean)
2 lbs (863g)
Spices and Herbs
ground cumin Legumes and Legume Products
1 tbsp (6g)
roasted peanuts
black pepper
2 tsp (6g)
2 g (2g)
salt
5 g (5g) Sweets
cayenne pepper M&M's
1/2 tsp (1g) 1/6 package (1.69 oz) (8g)
seasoning salt Chocolate, dark, 70-85%
4 dash (3g) 2 square(s) (20g)
paprika
1/4 tsp (1g)
Snacks
dijon mustard
2 tsp (10g) high-protein granola bar
fresh basil 2 bar (80g)
2 3/4 tbsp leaves, whole (4g)
garlic powder Dairy and Egg Products
1/4 tbsp (2g)
 thyme, dried butter
3/4 dash, ground (0g) 3/8 stick (44g)
sliced cheese
Nut and Seed Products 4 slice (3/4 oz) (84g)
lowfat flavored greek yogurt
roasted pumpkin seeds, unsalted 2 (5.3 oz) container(s) (300g)
6 tbsp (44g) cheddar cheese
roasted cashews 4 tbsp, shredded (28g)
4 tsp, halves and whole (11g) fresh mozzarella cheese
roasted almonds 1 oz (28g)
2 tsp (6g) string cheese
mixed nuts 1 stick (28g)
5 tbsp (42g)
Beverages
Fruits and Fruit Juices
water
avocados 2 1/4 cup(s) (533mL)
6 slices (150g) protein powder, vanilla
raisins 5 scoop (1/3 cup ea) (155g)
4 tsp (not packed) (12g)
raspberries
Cereal Grains and Pasta
1 1/2 cup (185g)
Watermelon long-grain white rice
4 oz (113g) 1/2 cup (93g)
orange uncooked dry pasta
5 orange (770g) 1 1/2 cup (152g)
banana
2 1/2 medium (7" to 7-7/8" long) (295g) Pork Products
lime juice
1 tbsp (15mL) pork chop, bone-in
4 chop (712g)

Baked Products
bread
4 slice (128g)

Sausages and Luncheon Meats

turkey cold cuts
1/2 lbs (227g)

Meals, Entrees, and Side Dishes

flavored rice mix
2/3 box (8 oz) (151g)
Recipes

Lunch 1
Eat on day 1, day 4

Paleo salsa verde chicken salad

677 cals 68g protein 36g fat 10g carbs 9g fiber
For single meal: For all 2 meals:
tomatoes, chopped tomatoes, chopped
3/4 roma tomato (60g) 1 1/2 roma tomato (120g)
salsa verde salsa verde
1 1/2 tbsp (24g) 3 tbsp (48g)
ground cumin ground cumin
1/2 tbsp (3g) 1 tbsp (6g)
roasted pumpkin seeds, unsalted roasted pumpkin seeds, unsalted
3 tbsp (22g) 6 tbsp (44g)
avocados, sliced avocados, sliced
3 slices (75g) 6 slices (150g)
mixed greens mixed greens
2 1/4 cup (68g) 4 1/2 cup (135g)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (255g) 1 lbs (510g)

1. Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each
side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2. When chicken is cool enough to handle, chop it into bite-sized pieces.
3. Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the
salad. Top with pumpkin seeds and salsa verde. Serve.

Lunch 2
Eat on day 2, day 5

Buttered pasta
3/4 cup(s) - 326 cals 10g protein 7g fat 54g carbs 2g fiber
For single meal: For all 2 meals:
butter butter
1/2 tbsp (7g) 1 tbsp (14g)
uncooked dry pasta uncooked dry pasta
3/4 cup (76g) 1 1/2 cup (152g)

1. Cook pasta according to package instructions. Drain.

2. Stir in butter until it melts and season with salt and pepper. Serve.
Beef-broccoli-sweet potato bowl
385 cals 39g protein 14g fat 19g carbs 5g fiber
For single meal: For all 2 meals:
oil oil
1/2 tsp (3mL) 1 tsp (5mL)
frozen broccoli frozen broccoli
1/4 package (71g) 1/2 package (142g)
sweet potatoes, cut into bite- sweet potatoes, cut into bite-
sized cubes sized cubes
1/2 sweetpotato, 5" long (105g) 1 sweetpotato, 5" long (210g)
paprika paprika
1 dash (0g) 2 dash (1g)
ground beef (93% lean) ground beef (93% lean)
6 oz (170g) 3/4 lbs (341g)

1. Preheat oven to 400 F (200 C)

2. Coat the sweet potatoes in oil and season with paprika and some salt/pepper.
3. Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4. Meanwhile, cook the ground beef in a large non-stick skillet over medium-high heat for 7-10 minutes,
stirring occasionally. Set aside.
5. Prepare the broccoli according to the instructions on its packaging.
6. Once all items are prepared, bring the beef, broccoli, and sweet potatoes together. Serve with extra salt
and pepper.

Lunch 3
Eat on day 3, day 6

Celery sticks
1 celery stalk - 7 cals 0g protein 0g fat 1g carbs 1g fiber
For single meal: For all 2 meals:
raw celery raw celery
1 stalk, medium (7-1/2" - 8" long) 2 stalk, medium (7-1/2" - 8" long)
(40g) (80g)

1. Slice celery into sticks and serve.

Turkey sandwich with mustard

1 sandwich(es) - 453 cals 37g protein 19g fat 28g carbs 5g fiber
 For single meal: For all 2 meals:
dijon mustard dijon mustard
1 tsp (5g) 2 tsp (10g)
romaine lettuce romaine lettuce
1 leaf inner (6g) 2 leaf inner (12g)
tomatoes tomatoes
2 slice(s), thin/small (30g) 4 slice(s), thin/small (60g)
bread bread
2 slice (64g) 4 slice (128g)
sliced cheese sliced cheese
2 slice (3/4 oz) (42g) 4 slice (3/4 oz) (84g)
turkey cold cuts turkey cold cuts
4 oz (113g) 1/2 lbs (227g)

1. Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2. Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese,
lettuce, and tomato.

Lunch 4
Eat on day 7

Burger salad bowl

625 cals 56g protein 39g fat 9g carbs 5g fiber
ketchup 1. Make burger sauce by
1 1/3 tsp (7g) mixing mayonnaise,
mayonnaise ketchup, and some salt
4 tsp (20mL) and pepper in a small
pickles
bowl. Stir in a small splash
5 slice (36g)
cheddar cheese
of water to thin it out
4 tbsp, shredded (28g) slightly. Set aside.
tomatoes, halved 2. Heat a skillet over medium
5 cherry tomatoes (88g) heat. Add beef to the skillet
purple onions and break apart the beef.
2 1/2 slice, thin (23g) Season with some salt and
romaine lettuce, chopped pepper and cook until
5 leaf outer (146g)
browned and no longer
ground beef (93% lean)
1/2 lbs (221g) pink inside.
3. Arrange lettuce, tomato,
onion, cheese, pickles, and
beef in a bowl. Drizzle with
burger sauce and serve.
Snacks 1
Eat on day 1, day 4

Trail mix
1/8 cup(s) - 112 cals 3g protein 7g fat 10g carbs 1g fiber
For single meal: For all 2 meals:
roasted cashews roasted cashews
2 tsp, halves and whole (6g) 4 tsp, halves and whole (11g)
roasted peanuts roasted peanuts
1 tsp (3g) 2 tsp (6g)
raisins raisins
2 tsp (not packed) (6g) 4 tsp (not packed) (12g)
roasted almonds roasted almonds
1 tsp (3g) 2 tsp (6g)
M&M's M&M's
1/8 package (1.69 oz) (4g) 1/6 package (1.69 oz) (8g)

1. Mix the ingredients together and enjoy.

High-protein granola bar

1 bar(s) - 204 cals 10g protein 12g fat 12g carbs 2g fiber
For single meal: For all 2 meals:
high-protein granola bar high-protein granola bar
1 bar (40g) 2 bar (80g)

1. This recipe has no instructions.

Snacks 2
Eat on day 2, day 5

Dark chocolate
1 square(s) - 60 cals 1g protein 4g fat 4g carbs 1g fiber
For single meal: For all 2 meals:
Chocolate, dark, 70-85% Chocolate, dark, 70-85%
1 square(s) (10g) 2 square(s) (20g)

1. This recipe has no instructions.

Raspberries
3/4 cup(s) - 54 cals 1g protein 1g fat 5g carbs 6g fiber
For single meal: For all 2 meals:
raspberries raspberries
3/4 cup (92g) 1 1/2 cup (185g)

1. Rinse raspberries and serve.

Protein greek yogurt

1 container - 139 cals 20g protein 3g fat 8g carbs 0g fiber
For single meal: For all 2 meals:
protein greek yogurt, flavored protein greek yogurt, flavored
1 container (150g) 2 container (300g)

1. Enjoy.

Snacks 3
Eat on day 3, day 6

Lowfat Greek yogurt

1 container(s) - 155 cals 12g protein 4g fat 16g carbs 2g fiber
For single meal: For all 2 meals:
lowfat flavored greek yogurt lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g) 2 (5.3 oz) container(s) (300g)

1. This recipe has no instructions.

Watermelon
2 oz - 20 cals 1g protein 0g fat 4g carbs 0g fiber
 For single meal: For all 2 meals:
Watermelon Watermelon
2 oz (57g) 4 oz (113g)

1. Slice watermelon and serve.

Green protein shake

652 cals 68g protein 3g fat 70g carbs 19g fiber
For single meal: For all 2 meals:
fresh spinach fresh spinach
2 1/2 cup(s) (75g) 5 cup(s) (150g)
water water
5/8 cup(s) (148mL) 1 1/4 cup(s) (296mL)
orange, peeled, sliced, and orange, peeled, sliced, and
deseeded deseeded
2 1/2 orange (385g) 5 orange (770g)
protein powder, vanilla protein powder, vanilla
2 1/2 scoop (1/3 cup ea) (78g) 5 scoop (1/3 cup ea) (155g)
banana, frozen banana, frozen
1 1/4 medium (7" to 7-7/8" long) 2 1/2 medium (7" to 7-7/8" long)
(148g) (295g)

1. Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2. Blend thoroughly. Add more water, if needed.
3. Serve promptly.

Snacks 4
Eat on day 7

String cheese
1 stick(s) - 83 cals 7g protein 6g fat 2g carbs 0g fiber
Makes 1 stick(s)
string cheese 1. This recipe has no
1 stick (28g) instructions.

Mixed nuts
1/3 cup(s) - 272 cals 8g protein 23g fat 6g carbs 3g fiber
 Makes 1/3 cup(s)
mixed nuts 1. This recipe has no
5 tbsp (42g) instructions.

Pure Protein bar

1 bar - 197 cals 20g protein 5g fat 18g carbs 0g fiber
Makes 1 bar
Pure Protein bar, any flavor 1. Enjoy.
1 bar (50g)

Dinner 1
Eat on day 1, day 4

Instant mashed potatoes

103 cals 3g protein 0g fat 20g carbs 2g fiber
For single meal: For all 2 meals:
mashed potato mix mashed potato mix
1 oz (28g) 2 oz (57g)

1. Prepare potatoes according to instructions on package.

2. Also, try different brands if you don't like what you get, some are much better than others.

Classic steak
12 oz steak - 713 cals 69g protein 49g fat 0g carbs 0g fiber
 For single meal: For all 2 meals:
sirloin steak, raw sirloin steak, raw
3/4 lbs (340g) 1 1/2 lbs (680g)
oil oil
1 tsp (6mL) 3/4 tbsp (11mL)

1. Sprinkle some salt and pepper (to taste) on the steak.

2. Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat
the pan.
3. Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4. Use tongs to flip the steak, and let cook 2 more minutes.
5. At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6
minutes (longer for thicker or more-well done steaks).
6. When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat,
loosely cover, and let rest for 10 minutes. Serve.

Dinner 2
Eat on day 2, day 5

Green beans
32 cals 1g protein 0g fat 4g carbs 2g fiber
For single meal: For all 2 meals:
frozen green beans frozen green beans
2/3 cup (81g) 1 1/3 cup (161g)

1. Prepare according to instructions on package.

Buttery white rice

243 cals 3g protein 9g fat 37g carbs 1g fiber
 For single meal: For all 2 meals:
black pepper black pepper
1 dash, ground (0g) 2 dash, ground (1g)
butter butter
3/4 tbsp (11g) 1 1/2 tbsp (21g)
salt salt
2 dash (2g) 4 dash (3g)
water water
1/2 cup(s) (119mL) 1 cup(s) (237mL)
long-grain white rice long-grain white rice
4 tbsp (46g) 1/2 cup (93g)

1. In a saucepan with a good fitting lid bring water and salt to a boil.
2. Add rice and stir.
3. Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is
visible leaking from the lid. A lot of steam means your heat is too high.
4. Cook for 20 minutes.
5. DO NOT LIFT LID!
6. The steam that is trapped inside the pan is what allows the rice to cook properly.
7. Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.

Simple pan-fried pork chops

2 pork chop(s) - 558 cals 78g protein 27g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
oil oil
2 tbsp (30mL) 4 tbsp (60mL)
pork chop, bone-in pork chop, bone-in
2 chop (356g) 4 chop (712g)
cayenne pepper cayenne pepper
2 dash (0g) 4 dash (1g)
black pepper black pepper
2 dash, ground (1g) 4 dash, ground (1g)
seasoning salt seasoning salt
2 dash (2g) 4 dash (3g)

1. Season each side of the pork chops with the seasoning salt, pepper, and cayenne.
2. Heat the oil in a skillet or grill pan over medium to medium-high heat. When the oil is hot, cook pork
chops 3-5 minutes on the first side. Flip and cook chops a few minutes on the other side until fully
cooked (make sure no pink juices remain).
3. Serve and enjoy!
Dinner 3
Eat on day 3, day 6

Rice pilaf with meatballs

4 meatballs - 509 cals 40g protein 12g fat 57g carbs 3g fiber
For single meal: For all 2 meals:
ground beef (93% lean) ground beef (93% lean)
1/3 lbs (151g) 2/3 lbs (301g)
flavored rice mix flavored rice mix
1/3 box (8 oz) (75g) 2/3 box (8 oz) (151g)
tomatoes tomatoes
3 cherry tomatoes (51g) 6 cherry tomatoes (102g)
snow peas, ends trimmed snow peas, ends trimmed
1/6 cup (14g) 1/3 cup (28g)

1. Preheat oven to 400°F (200°C).

2. Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and
snow peas, and let cook for the remainder of the time. Set aside.
3. In a large bowl mix together the ground beef with some salt/pepper. Form into meatballs (into the
number of meatballs listed in the recipes serving details). Place on a baking sheet and bake in the oven
for about 15-20 minutes until fully cooked.
4. Plate rice mix and top with meatballs. Serve.

Dinner 4
Eat on day 7

Caprese salad
142 cals 8g protein 9g fat 5g carbs 2g fiber
balsamic vinaigrette 1. In a large bowl, mix
2 tsp (10mL) together the mixed greens,
fresh basil basil, and tomatoes.
2 2/3 tbsp leaves, whole (4g)
tomatoes, halved 2. When serving, top with
1/3 cup cherry tomatoes (50g) mozzarella and balsamic
mixed greens vinaigrette.
1/3 package (5.5 oz) (52g)
fresh mozzarella cheese
1 oz (28g)

Buttered corn
159 cals 3g protein 8g fat 17g carbs 2g fiber
black pepper 1. Prepare corn according to
1/2 dash (0g) instructions on package.
salt
2. Top with butter and season
1/2 dash (0g)
butter with salt and pepper to
2 tsp (9g) taste.
frozen corn kernels
2/3 cup (91g)
Spicy garlic lime chicken breast
8 oz - 310 cals 51g protein 10g fat 3g carbs 0g fiber
Makes 8 oz
olive oil 1. In a small bowl, mix
1 tsp (5mL) together salt, black pepper,
garlic powder cayenne, paprika, and
1/4 tbsp (2g) thyme.
lime juice
1 tbsp (15mL) 2. Sprinkle spice mixture
salt generously on both sides
2 dash (1g) of chicken breasts.
black pepper 3. Heat olive oil in a skillet
2/3 dash, ground (0g) over medium heat. Saute
cayenne pepper
chicken until golden brown,
2/3 dash (0g)
paprika about 6 minutes on each
1/3 dash (0g) side.
thyme, dried 4. Sprinkle with the garlic
2/3 dash, ground (0g) powder and lime juice.
boneless skinless chicken breast, Cook 5 minutes, stirring
raw frequently to coat evenly
1/2 lbs (224g)
with sauce.